What would you say if we ask you if you are living a healthy life? Would you say yes if you’re feeling fine, like your usual self? Or would you say yes if you’re exercising regularly and not smoking at all?
The main question is, what is your criteria that determines you’re leading a healthy life? It may be your eating habits, or fitness routine. They all definitely count, but the things that accurately reflect your health are health metrics such as blood pressure, blood sugar, cholesterol levels and more.
Just so you know, health metrics can vary based on individual factors such as age, sex, genetics, and existing health conditions. However, there are several general health metrics that are commonly considered important for overall well-being. It’s crucial to note that these values are general guidelines, and individual targets may vary.
Some key health metrics to consider
Blood pressure:
High blood pressure (hypertension) is a risk factor for various life-threatening conditions including heart attack and stroke.
Ideal level: Below 120/80 mm Hg.
Cholesterol levels:
Cholesterol levels often are usually considered the most important metric for assessing risk of coronary artery disease and deciding on the line of treatment.
Ideal total cholesterol level: Less than 200 mg/dL.
LDL (low-density lipoprotein) cholesterol: Less than 100 mg/dL.
HDL (high-density lipoprotein) cholesterol: 60 mg/dL or higher.
Triglycerides: Less than 150 mg/dL.
Body Mass Index (BMI):
It is a metric used to assess an adult’s nutritional status. It is calculated as the individual’s weight in kilograms divided by their height in metres squared (kg/m2). For instance, a 70 kg adult with a 1.75 m height will have a BMI of 22.9.
Ideal BMI Score: 18.5 to 24.9.
Waist circumference:
This is a reliable indicator of belly fat. This kind of fat accumulates around your organs and is associated with diabetes, high blood pressure, and blood fat levels. A wider waist typically indicates that your organs are overly fat. Excess abdominal fat has been associated with an increased risk of heart disease and diabetes.
Men: Less than 40 inches.
Women: Less than 35 inches.
Blood sugar levels:
Irregular or elevated blood sugar levels have the potential to harm the body’s organs over time. It can cause damage to both large and small blood vessels (microvascular and macrovascular), which can result in heart attacks and strokes as well as issues with the kidneys, eyes, mouth, feet, and nerves.
Fasting blood glucose: Less than 100 mg/dL.
HbA1c: Less than 5.7%. (people without diabetes)
Resting heart rate:
Your Resting Heart Rate (RHR) is the number of times your heart beats per minute while your body is at rest. Research has found that a lower resting heart rate for adults is associated with decreased risk of death and cardiovascular complications. Medical experts also agree that an elevated RHR, especially in men, could be a red flag and has a greater risk of premature death.
Ideal RHR: 60-100 beats per minute.
Physical activity:
Regular physical activity – such as walking, cycling, or dancing – has significant health benefits. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on 2 or more days a week.
Nutrition:
Together with exercise, eating a healthy diet in the right proportions has consistently been associated with a range of health benefits. Deficiencies in some key nutrients – such as vitamin A, B, C and E, and iron, zinc, and selenium – can weaken parts of your immune system.
Consume a diet that is high in all the nutrients, vitamins, and minerals that are required by the body to work its best, remain healthy and be disease-free. and is vital to maintaining a healthy and happy life.
Sleep:
Good sleep enhances both physical and mental well-being and improves one’s quality of life in general. Chronic sleep deprivation can lead to fatigue, a lower metabolism, and extra snacking. Numerous health problems, such as obesity and cardiovascular disease, are also associated with inadequate sleep.
Ideal: 7-9 hours of quality sleep at night.
Hydration:
Hydration status is a key aspect for health maintenance. Research studies demonstrate that hydration is central to the most basic physiological functions, and is important particularly in terms of weight control, kidney stone risk, and cognitive function.
Maintain a normal state of hydration for overall good health. Drink an adequate amount of water daily.
Ideal: Around 8 cups or more, depending on individual needs and activity level.
Stress levels:
An increasing amount of research confirms the fact that stressful situations can also cause or exacerbate mental health conditions, most commonly anxiety and depression, which require access to health care. Prolonged stress can also cause resting heart rate to increase.
Practice stress-reducing techniques such as mindfulness, meditation, or yoga.
Closing thoughts
It is important to remember that these metrics are general guidelines, and individual characteristics, including age, sex, heredity, and pre-existing medical issues, might influence health measurements.
Nonetheless, a number of general health indicators are frequently seen as crucial for general well-being like mental health, social connections, and environmental considerations. Regular check-ups with healthcare professionals, along with lifestyle modifications, can contribute to better overall health.
